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What’s So Great About Bootcamp?!

Posted by Margaret on April 24, 2010 · Leave a Comment 

The temperatures are rising, the sun comes up earlier, and it’s time to dust off the old workout gear.  But wait!  You’re are not sure what to even do!  You are bored with running, when you go to the gym you do the same 5 exercises because your not sure how to use the rest of the equipment and it’s not in your budget to be able to hire a personal trainer.  Yikes, what do you do now?

Bootcamp provides you a solution to overcome all those previously mentioned hurdles.  It is inexpensive, you have a personal trainer leading the exercises so it takes the guess work right out, and there is enough variety to constantly keep your muscles guessing.

Think Bootcamp will be too tough for you?  Are you picturing a drill sergeant of a trainer barking at you to go faster and nothing but already buff and athletic participants in class with you being the only one sucking wind?  Not at all!  Our bootcamp participants are of all ages and fitness levels and the trainer makes sure that everyone is doing exercises that are realistic for each participant.

We guarantee you’ll leave fatigued!

Bootcamp is a one hour calorie burning machine. The outdoor class combines strength training and cardio to get you into the best shape of your life. A professional personal trainer designs a new class every week that incorporates everything from dumbbells, balls, boxing, and calisthenics to keep the program fun and your body guessing. Not only that, it is a great way to add some diversity to your workout routine and meet some great people.

The Bootcamp program* is offered at 1640 West Lane Ave behind the training studio building parking lot every Saturday at 9am starting May 1st-September 30th*

*no class May 29th, July 3rd, September 4th

Package Options:
New to Bootcamp? First session is FREE!
Single Sessions – $12
10 sessions – $108 (10 sessions for the price of 9!)
19 sessions – $190 (just $10 per session)

To sign-up either call at 614.488.3308 visit our website:

http://www.columbusfitness.com/group-training.html

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What’s the Deal with BMI?

Posted by Margaret on January 22, 2010 · Leave a Comment 

What is BMI?
Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is a fairly reliable indicator of body fatness for most people. BMI does not measure body fat directly, but research has shown that BMI correlates to direct measures of body fat, such as underwater weighing and dual energy x-ray absorptiometry (DXA).1, 2 BMI can be considered an alternative for direct measures of body fat. Additionally, BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems.
How is BMI used?
BMI is used as a screening tool to identify possible weight problems for adults. However, BMI is not a diagnostic tool. For example, a person may have a high BMI. However, to determine if excess weight is a health risk, a healthcare provider would need to perform further assessments. These assessments might include skinfold thickness measurements, evaluations of diet, physical activity, family history, and other appropriate health screenings.
Why does CDC use BMI to measure overweight and obesity?
Calculating BMI is one of the best methods for population assessment of overweight and obesity. Because calculation requires only height and weight, it is inexpensive and easy to use for clinicians and for the general public. The use of BMI allows people to compare their own weight status to that of the general population.
BMI
Weight Status
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 and Above
Obese

Bioelectrical Impedance Analysis (BIA)
Water is a good conductor of electricity, and most body water is found in the lean mass. Fat, which has almost no water in it, is such a poor conductor of electricity that it actually impedes the electrical flow. BIA equipment comes in two basic forms. In one form, the subject lies down and the right wrist and right ankle are fitted with electrodes, which produce an electrical current that runs from the wrist to the ankle. In another form, the subject stands on a platform with bare feet, and an electrical current runs from the right foot, up the right leg, down the left leg, and out the left foot. Regardless of the BIA equipment used, the principle behind the technique is the same.
Although BIA has an excellent theoretical basis for making good body composition predictions, several important protocols must be followed for the results to be accurate and repeatable. Since the technique is dependent on electrical conductivity through the lean mass, the hydration state of the subject can alter the results. If someone having a BIA test is not well hydrated, the electrical current will not be conducted through the lean mass as well, so the subject will appear to have more fat mass than they actually do.
Dual-Energy X-Ray Absorptiometry (DEXA)
Dual-energy X-ray absorptiometry (DEXA) is the latest, most accurate, and most expensive means of determining body composition, and it is generally considered the current gold standard for this purpose. The information you can derive from a full-body scan on an athlete is invaluable, including bone density; body fat percentage; lean body mass; fat mass; and the distribution of fat and lean tissue in the arms, trunk, and legs. DEXA output even provides the differences in lean mass and fat mass between the left and right sides.
DEXA works by passing two X-ray beams through the subject and measuring the amount of X ray absorbed by the tissue it has passed through. One beam is high intensity and one is low intensity, so the relative absorbance of each beam is an indication of the density of the tissue it has passed through. The higher the tissue density, the greater the reduction in X-ray intensity. If you can find a lab with DEXA, the usual cost for a full-body scan is somewhere between $100 and $250.
How It Works
The BOD POD Express Body Composition Tracking System uses patented Air Displacement Plethysmography for determining percent fat and fat-free mass in adults and children. The simple, 5-minute test consists of measuring the subject’s mass (weight) using a very accurate electronic scale, and volume, which is determined by sitting inside the BOD POD chamber. From these two measurements, the subject’s body composition is calculated.
Skinfold methods
The skinfold estimation methods are based on a skinfold test, whereby a pinch of skin is precisely measured by calipers at several standardized points on the body to determine the subcutaneous fat layer thickness. These measurements are converted to an estimated body fat percentage by an equation. Some formulas require as few as three measurements, others as many as seven. The accuracy of these estimates is more dependent on a person’s unique body fat distribution than on the number of sites measured. As well, it is of utmost importance to test in a precise location with a fixed pressure. Although it may not give an accurate reading of real body fat percentage, it is a reliable measure of body composition change over a period of time, provided the test is carried out by the same person with the same technique.
Skinfold-based body fat estimation is sensitive to the type of caliper used, and technique. This method also only measures one type of fat: subcutaneous adipose tissue (fat under the skin). Two individuals might have nearly identical measurements at all of the skin fold sites, yet differ greatly in their body fat levels due to differences in other body fat deposits such as visceral adipose tissue: fat in the abdominal cavity. Some models partially address this problem by including age as a variable in the statistics and the resulting formula. Older individuals are found to have a lower body density for the same skinfold measurements, which is assumed to signify a higher body fat percentage. However, older, highly athletic individuals might not fit this assumption, causing the formulas to underestimate their body density.

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Fitness Tips for Brides

Posted by Margaret on January 19, 2010 · 3 Comments 

You just got engaged and now the fun of planning a wedding begins. Finding the perfect venue, a cake, music, flowers, oh and of course the dress are all part of the big day.   You want to look your best and part of looking your best is good nutrition and working out.

Below are some common questions and answers to help you effectively and efficiently prepare:

How far in advance should the newly engaged bride to be begin her fitness program?

To start to see physical changes and muscle definition it takes 8-10 weeks for the body to respond to a consistent strength training program.  This is where a personal trainer is key.  Having a personal trainer allows you to be accountable and not skip workouts.  Especially as it get closer to the wedding date, life on becomes more stressful and more busy.  Also, a personal trainer has the the background to design a workout program that meets your fitness goal needs so you are not wasting your time doing the wrong exercises.

How do I go about finding a personal trainer?

Unfortunately, just about anyone c an call themselves a personal trainer.  Most states do not have a state wide licensure program to regulate the quality of personal training out there.  Therefore, you’ll want to do your research before trusting your body to just anyone.  For example, Columbus Fitness Consultants of Columbus, Ohio ( www.columbusfitness.com ) has a highly experienced staff who all have a degree in Exercise Science.  There are certification programs out there to certify individuals to become trainers however the average consumer does not have the knowledge to distinguish a valuable accredited certification versus an over the weekend online course.  So be inquisitive and ask in detail what your potential personal trainer’s qualifications are before trusting your body over to them.

How many times a week and for how long each time should I be working out?

For strength training a minimum of two times per week is recommended.  For cardio training such as, running, elliptical, biking, swimming or aerobics classes a minimum of three times a week of 30 minutes at time is recommended.

My wedding dress is strapless and I want defined shoulders and arm but I don’t want to bulk.  How can I avoid this?

Because of a woman’s natural hormone levels of progesterone versus estrogen versus testosterone it is extremely unlikely to bulk from strength training the upper body.  Not to say that women cannot achieve this however it takes a very disciplined diet and hours upon hours of heavy lifting.  For general toning and gains in strength it is recommended to do a variety of upper body exercises and keep the reps high in the range of 20-25.

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